SOLO WARM-UP OPTION
2 ROUNDS
200m Run
8 Walking Lunges
8 Alt. Box Step-Ups*
8 Straight Leg Sit-Ups
*Rnd 2 complete to higher box.
Into…
2 ROUNDS
6 Box Jumps
8 Alt. BB Back Rack Alt. Lunges
10 Sit-Ups
PARTNER WARM-UP OPTION
IN TEAMS OF 2…
2 ROUNDS*
P1: 200m Run
P2: AMRAP of 6 Alt. Box Step-Ups + 8 Sit-Ups
Into…
2 ROUNDS*
P1: 200m Run
P2: AMRAP of 4 Box Jumps + 8 BB Back Rack Alt. Lunges
*Partners work through both sections twice.
400m Run
30 Box Jumps (30/24)
30 Back Rack Lunges (135/95)
50 Sit-Ups
200m Run
15 Box Jumps
30 Back Rack Alt. Lunges
25 Sit-Ups
*Each 100m counts as 1 rep. For example, if an athlete finishes 1 round + 30 Box Jumps their score would be 1 Rounds + 34 Reps.
(Score is Rounds + Reps)
KG BB: (60/42.5)
400m Run
20 Box Jumps (24/20)
20 Back Rack Lunges (95/65)
40 Sit-Ups
200m Run
10 Box Jumps
20 Back Rack Alt. Lunges
20 Sit-Ups
*Each 100m counts as 1 rep. For example, if an athlete finishes 1 round + 30 Box Jumps their score would be 1 Rounds + 34 Reps.
(Score is Rounds + Reps)
KG BB: (42.5/30)
AMRAP x 25 MINUTES*
400m Run**
60 Box Jumps (30/24)
80 Back Rack Alt. Lunges (Athlete Choice)
100 Sit-Ups
*P1 works while P2 rests. 400m Run is completed together, all other work is split as needed.
**Each 100m counts as 1 Rep.
(Score is Rounds + Reps)
MIN 1 – :25/:25 Half Pigeon Stretch on Box
MIN 2 – Lat Prayer Stretch on Box
MIN 3 – 1:00 Childs Pose
(No Measure)